Do you have trouble sleeping at night? You’re not alone. Many Americans use sleep supplements to help. Melatonin, a natural hormone, helps your body sleep right.
A 2017-2018 survey showed a big jump in melatonin use. From 0.4% in 1999-2000 to 2.1% in 2017-2018. A September 2022 survey found over 27% of U.S. adults use it for sleep.
As more people use it, safety questions grow. This guide covers what melatonin is, how it works, its benefits and risks, and how much to take. We also compare it with other sleep aids.
Thinking about using melatonin for sleep issues? It’s good to know its pros and cons. Our guide will help you decide if it’s right for you.
Key Takeaways
- Melatonin is naturally produced by your brain to regulate sleep cycles
- Usage has increased dramatically, with over 27% of American adults now taking this supplement
- Understanding proper dosage is essential for effectiveness and safety
- This supplement may help with specific conditions like jet lag and certain sleep disorders
- Side effects are generally mild but can include headaches, dizziness, and daytime drowsiness
- Not all sleep supplements undergo FDA regulation for safety and efficacy
- Consulting healthcare providers is recommended before starting any sleep supplement
What Is Melatonin and How Does It Work?
Melatonin is a hormone that helps us know when to be awake or sleep. It connects our body’s clock with the day and night. This hormone is very important for our sleep.
The Natural Sleep Hormone
Melatonin comes from the pineal gland in our brain. It’s like a signal that it’s time to sleep.
Melatonin doesn’t make us sleep right away. It helps us relax and get ready for bed. As we get older, our melatonin levels go down. This is why older people might have trouble sleeping.
The Role of Melatonin in Sleep-Wake Cycles
Our body has a 24-hour clock called the circadian rhythm. Melatonin levels go up and down with this clock. They usually start to rise a few hours before bedtime.
Light affects our sleep cycle a lot. Darkness makes our brain release melatonin. Morning light stops melatonin production, making us feel awake. But, things like blue light from screens can mess with this balance.
Synthetic Melatonin as a Supplement
Synthetic melatonin is made in labs to act like our natural hormone. It’s used to help if our body’s melatonin is off.
Supplements give a set amount of melatonin. This is different from our body’s natural levels. So, it’s important to take the right amount at the right time.
Different Forms of Melatonin Supplements
There are many types of melatonin supplements:
- Immediate-release tablets – Help you fall asleep fast
- Extended-release formulations – Keep you asleep longer
- Liquid drops – Easy to dose and absorb quickly
- Gummies and chewables – Taste better but might have sugar
- Sublingual tablets – Dissolve under the tongue for fast absorption
The type you pick can change how fast and how long it works.
Is Melatonin Safe? Examining the Evidence
To know if melatonin is safe, we need to look at studies, rules, and quality checks. Many people in the U.S. use it to sleep better. It’s key for both users and doctors to understand its safety.
Clinical Research on Melatonin Safety
Studies show melatonin is mostly safe for short use. A big review in Sleep Medicine Reviews looked at many trials. It found melatonin safer than some other sleep aids.
For most adults, using it for up to three months is okay. But, long-term use is not well-studied. This is true for using it every day for years.
FDA Regulation and Classification
In the U.S., melatonin is seen as a dietary supplement. This is different from prescription drugs. It means the FDA doesn’t check it before it’s sold.
The FDA doesn’t check if supplements work, are pure, or safe. This means makers must make sure their products are good. They do this mostly on their own.
Quality Control in Melatonin Supplements
A 2023 study by the American Medical Association found big problems. It tested over-the-counter melatonin gummies. Almost 90% were wrong about their melatonin content.
The actual amount of melatonin was way off. It was sometimes 74% or 347% of what was claimed. This is a big worry for quality.
- 22 out of 25 tested products had wrong melatonin amounts
- Some had secret ingredients
- Most makers don’t let others test their products
Comparing Safety to Prescription Sleep Medications
Melatonin is safer than some prescription sleep drugs. Drugs like benzodiazepines and “Z-drugs” can lead to addiction and serious side effects.
Melatonin doesn’t usually cause morning drowsiness, addiction, or withdrawal. This is why doctors often suggest it first for mild sleep issues.
But, there’s a catch. There’s less control over melatonin quality. So, picking a good product is very important for safe and effective sleep.
Benefits of Melatonin for Sleep Disorders
Melatonin is a natural way to help with sleep problems. It works with your body to help you sleep. It’s safer than some medicines and doesn’t lead to addiction.
Studies show it helps with many sleep issues. These issues affect millions of people in the U.S.
Treating Insomnia and Sleep Onset Issues
Melatonin is good for insomnia treatment. It helps people who can’t fall asleep. Studies say it cuts down the time it takes to fall asleep by 7-12 minutes.
Many people find it better than some medicines. For chronic insomnia, it works best with good sleep habits and therapy.
Managing Jet Lag and Shift Work Sleep Disorder
Melatonin is great for jet lag remedy. It helps your body adjust to new time zones. It reduces tiredness, trouble focusing, and stomach problems.
It’s also good for shift work disorder. People who work at night or odd hours find it helpful. It improves sleep during the day, helping them work better.
Improving Sleep Quality and Duration
Melatonin doesn’t just help you fall asleep. It can make your sleep better. It can make you sleep longer and wake up less at night.
It’s best for people with sleep disorders or low melatonin. It can make your sleep schedule match your life better.
Additional Health Benefits Beyond Sleep
Melatonin might help with more than sleep. It’s an antioxidant that fights bad stuff in your body. It could help your immune system, blood pressure, and even migraines.
It might also help with certain brain disorders. It could help with seasonal depression and some types of depression.
| Sleep Condition | Effectiveness of Melatonin | Typical Improvement | Research Strength |
|---|---|---|---|
| Jet Lag | High | Reduced recovery time by 30-50% | Strong evidence |
| Delayed Sleep Phase | High | Sleep onset advanced by 1.5-2 hours | Strong evidence |
| Shift Work Disorder | Moderate | Improved daytime sleep by 20-30% | Moderate evidence |
| General Insomnia | Low to Moderate | Reduced sleep latency by 7-12 minutes | Mixed evidence |
Potential Side Effects and Risks
It’s important to know about melatonin’s side effects and risks. This is key for making smart choices about using it. Melatonin is safer than some prescription sleep drugs but can have bad effects. Knowing these can help decide if melatonin is right for you.
Common Side Effects
Most people don’t have side effects or only mild ones. The usual melatonin side effects are headaches, dizziness, and nausea. These happen when starting or taking too much.
Daytime sleepiness is common too. It can make it hard to do daily tasks. Experts say not to drive or use heavy machines for five hours after taking it. Some feel tired or have a “hangover” the next morning.
Rare but Serious Adverse Reactions
Some people have serious adverse reactions to melatonin. These include feeling sad, tremors, more anxiety, and stomach cramps. Some also feel less alert or confused.
Allergic reactions to melatonin are rare but can happen. Signs are skin rashes, itching, or swelling. If you see these, stop taking it and talk to a doctor.
Risk of Dependency and Tolerance
Melatonin is not usually addictive. Studies show it’s less likely to cause sleep aid dependency than other sleep drugs.
But, some might feel they can’t sleep without it. Others might need more to sleep well. Doctors usually suggest using it for short times only.
Impact on Dreams and Sleep Cycles
Melatonin can change dreams. Many have vivid dreams or nightmares. Dreams might feel more real or weird.
This is because melatonin makes you sleep more in the REM stage. This is when dreams happen. While not bad, it can upset some people and affect sleep quality.
Lowering the dose can help with dream issues. If dreams are too much, you might want to try something else to sleep better.
Proper Melatonin Dosage Guidelines
Getting the right amount of melatonin is key. It helps you sleep well without bad side effects. You want to find the least amount that works for you.
Recommended Dosages by Age
Age matters when it comes to melatonin. Different ages need different amounts:
- Children (2-12 years): Start with 0.25-0.5 mg, increase by 0.5 mg weekly if needed. Don’t take more than 3 mg if you weigh less than 88 pounds.
- Adolescents (13-17 years): Start with 0.5-1 mg, up to 5 mg if you weigh more than 88 pounds.
- Adults: Start with 1 mg, add 1 mg weekly if needed. Most adults shouldn’t take more than 10 mg.
- Seniors: They might be more sensitive. Start with 0.5 mg.
Children under 2 should not take melatonin without a doctor’s advice.
Timing Your Melatonin Intake
When you take melatonin is as important as how much. It depends on your sleep needs:
For quick sleep help, like when traveling, take it 30-45 minutes before bed. This is good for occasional sleep problems or jet lag.
To change your sleep cycle, take melatonin 3-4 hours before you want to sleep. This is great for night shift workers or those with delayed sleep phase.
Starting with the Lowest Effective Dose
Start with the smallest dose for your age and only increase if needed. This is the safest way to find your dose.
Many find 0.5-1 mg works well. Taking more doesn’t help and might cause side effects like morning drowsiness or vivid dreams.
Extended-Release vs. Immediate-Release Formulations
Melatonin supplements come in two types, each for different sleep issues:
| Formulation Type | Best For | How It Works | Duration |
|---|---|---|---|
| Immediate-Release | Difficulty falling asleep | Releases melatonin quickly | 3-4 hours |
| Extended-Release | Problems staying asleep | Releases melatonin gradually | 6-8 hours |
| Dual-Release | Both falling and staying asleep | Combines both release patterns | 7-8 hours |
Extended-release melatonin is like your body’s natural melatonin at night. It’s good for those who wake up a lot.
Melatonin Use in Special Populations
Special groups need special rules for melatonin use. This is because their bodies and health are different. Knowing this helps make better choices about melatonin.
Children and Adolescents
Parents might think about melatonin for children who can’t sleep well. But, melatonin should not be the first thing to try. First, make sure their bedtime routine is good and consistent.
If sleep problems last for months, talk to a doctor before giving melatonin. Research shows some kids might do better with it, like those with ADHD or autism.
- Neurodiverse children (those with ADHD or autism spectrum disorders)
- Children who are blind and may have disrupted circadian rhythms
- Teenagers with delayed sleep phase syndrome
Doctors usually don’t recommend melatonin for kids under 2. For older kids, start with a small dose and check in with the doctor often.
Older Adults
As people get older, they might need elderly sleep supplements like melatonin. Older adults often have trouble sleeping, like falling asleep or waking up too early.
But, older adults might feel melatonin’s effects more. They might also take other medicines that could mix badly with melatonin. Start with a tiny dose, like 0.5-1mg.
Older adults should watch out for feeling sleepy in the morning. This could make them more likely to fall. Always tell your doctor about all the supplements you take.
Pregnant and Breastfeeding Women
Most doctors say no to pregnancy sleep aids like melatonin. There’s not enough research to know if it’s safe during these times.
Melatonin is a hormone that could affect reproductive hormones and the baby’s growth. It can also get into breast milk and affect a nursing baby’s sleep.
If you’re pregnant or breastfeeding and can’t sleep, talk to your doctor. They might suggest safer ways to help you sleep, like better sleep habits or naps.
People with Chronic Health Conditions
When thinking about melatonin, chronic condition considerations are key. Some health issues mean you should be careful or not use melatonin at all:
- Autoimmune disorders: Melatonin might make symptoms worse
- Seizure disorders: It could raise the risk of seizures in some
- Depression: It might make depression symptoms worse in some
- Diabetes: It could affect blood sugar levels
- Hypertension: It might interact with blood pressure medicines
Always talk to your doctor about melatonin if you have a chronic condition. They can help figure out if it’s safe for you.
Individuals with Sleep Disorders
For those with sleep disorders, melatonin might be part of treatment. But, you need a proper diagnosis first. Taking melatonin without knowing why you can’t sleep can delay the right treatment.
Melatonin is good for some sleep disorders, like delayed sleep phase syndrome. It can also help with insomnia, when it’s hard to fall asleep.
But, people with sleep apnea or restless legs syndrome should be careful. These conditions need special treatments. A sleep specialist can help find the best treatment for you.
Melatonin Interactions with Medications and Substances
Before you start taking melatonin, know how it might mix with other things you take. These mixes can change how well your meds work and how melatonin works too.
Prescription Drug Interactions
Melatonin can mix badly with some prescription drugs. Blood-thinning medications might make bleeding worse when mixed with melatonin.
People on anticonvulsants should be careful. Melatonin might make seizures worse, even in kids with brain problems.
If you’re on blood pressure meds, melatonin could make your blood pressure harder to control. Diabetics should watch their blood sugar, as melatonin can change it.
Some psychiatric meds, like fluvoxamine, can make too much melatonin. This can make you very sleepy. Immunosuppressants might not work as well with melatonin because it helps your immune system.
Over-the-Counter Medication Considerations
OTC meds can also mix badly with melatonin. Mixing it with sleep aids or antihistamines can make you very sleepy. Even pain relievers might not work as well with melatonin.
Always talk to your pharmacist about melatonin and your OTC meds. This can stop bad side effects and keep you safe.
Alcohol and Caffeine Interactions
Alcohol and melatonin are a bad mix. They both make you sleepy and can make you very dizzy or even stop breathing.
Caffeine fights against melatonin’s sleep help. Drinking caffeine too close to taking melatonin can make you stay awake.
When to Consult a Healthcare Provider
See a doctor before starting melatonin if you’re on many meds or have health issues. Your doctor can check for bad mixes.
Call your doctor right away if you feel weird after taking melatonin with other meds. This could mean a bad mix that needs help fast.
Everyone reacts differently to melatonin, and new mixes are found all the time. Your doctor is the best person to help you use melatonin safely.
How to Choose Quality Melatonin Products
Choosing the right melatonin supplement is very important. A study in April 2023 showed that 88% of melatonin gummies didn’t match their labels. This means picking a good product is key for both safety and how well it works.
Third-Party Testing and Certifications
When you buy melatonin, look for products checked by outside groups. Third-party certifications from USP, NSF International, or ConsumerLab mean the product is safe and real.
These checks show the product is pure and strong. Companies that do this extra testing care more about quality.
Reading Labels and Ingredient Lists
Always read the label before buying. A good melatonin product will tell you how much is in each serving. It should also list all ingredients.
Look at where it was made and when it expires. Real products have batch numbers for safety. They also tell you how to store it right.
Avoiding Additives and Fillers
Some melatonin products have extra stuff that might not be good for you. Look for pure melatonin products with few extra things.
Stay away from artificial colors, flavors, and preservatives. Also, avoid things like gluten, dairy, or soy. This is very important for gummies because they often have more extras.
Reputable Manufacturers and Brands
Buying from known companies is usually safer. Check their websites for info on how they make their products. Look for Good Manufacturing Practices (GMP) certification.
Reading what others say can help. But, don’t just rely on that. Make sure it’s kept safe from kids to avoid accidents.
Alternative Sleep Supplements and Remedies
There are many ways to help you sleep better, not just melatonin. Herbal supplements, diet, and behavior changes can help. These options might work better for you than melatonin.
Herbal Sleep Aids
Valerian root is a well-studied plant for sleep. It can help you fall asleep faster and sleep better.
Chamomile tea is also popular. It has a compound that helps calm your brain, like some medicines do. Drinking it before bed can signal to your body it’s time to sleep.
Other herbal sleep aids include:
- Lavender (as tea or essential oil for aromatherapy)
- Passionflower extract
- Lemon balm
- Magnolia bark
Herbal remedies don’t work like melatonin. They help you relax or reduce anxiety, making it easier to fall asleep.
Dietary Approaches for Better Sleep
What you eat affects your sleep. Some foods help regulate sleep better than supplements.
Foods with tryptophan, like turkey and nuts, support sleep. They help make serotonin and melatonin.
Magnesium is also key for sleep. Foods like dark greens and nuts are good sources. Studies show magnesium can improve sleep, even in older adults.
Eating big meals before bed can mess with your sleep. Experts say eat dinner 2-3 hours before bed.
Non-Supplement Sleep Strategies
Before trying supplements, try sleep hygiene practices. These habits can solve sleep problems without supplements.
Good sleep hygiene includes:
- Keeping the same sleep and wake times every day
- Having a dark, cool, quiet sleep space
- Not using screens 1-2 hours before bed
- Avoiding caffeine and alcohol close to bedtime
- Having a calming bedtime routine
Johns Hopkins expert Luis F. Buenaver, Ph.D., C.B.S.M., says, “Your body makes melatonin naturally. It helps you relax and sleep.”
Helping your body naturally is often better than supplements. Simple things like dimming lights and getting morning sun can help your sleep.
Cognitive Behavioral Therapy for Insomnia
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the best treatment for sleep problems. It doesn’t just offer quick fixes like supplements do. It fixes the root of the problem.
CBT-I includes:
- Sleep restriction to make sleep more efficient
- Stimulus control to make bed only for sleep
- Cognitive restructuring to change negative sleep thoughts
- Relaxation techniques to reduce stress
- Sleep hygiene education to improve sleep habits
Studies show CBT-I is better than medicine for lasting sleep improvement. Many see big changes in 6-8 sessions. Digital CBT-I programs also work well.
Experts say try these non-pharmacological methods first. Supplements like melatonin are best used as part of a bigger sleep plan.
Making Informed Decisions About Sleep Supplements
Choosing sleep supplements needs careful thought. If melatonin doesn’t help after a week or two, stop using it. Then, talk to a healthcare expert.
If melatonin works for you, it’s safe for a few weeks. But, experts say to stop and check your sleep without it. This helps see if melatonin really works for you.
Good sleep habits are key, too. Keep the room dark and cool. And, avoid bright lights before bed.
Some people should not take melatonin. This includes those who are pregnant, breastfeeding, or have certain health issues. If you have diabetes or high blood pressure, talk to your doctor first. They can help you find the right sleep solution.
Melatonin might help you sleep better. But, it’s important to use it right. Start with a small dose and watch how your body reacts. Always talk to your doctor about your sleep plan.
